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Supplements
Health | February 03, 2015
When it comes to supplements, I look at them as they are – supplements. In other words, I don’t look at them as magic substances that will make me stronger, better, faster, slimmer, or sexier. They are a convenient way to get the nutrients my body needs, when real food is not available. There are two major categories of nutritional supplements: essential nutrients and nonessential nutrients.
Essential Nutrients
Essential nutrients are those that we need for normal physiological functioning and are present in food. These nutrients must be digested, since the body doesn’t have the capacity to make them itself.
Although no supplements are absolutely essential, low intake of calories, macronutrients and micronutrients are common due to our busy lifestyles. For bad days and times when food is not readily available the 3 staple supplements are always good to keep on hand.
3 Staple Supplements
1. Protein supplement – Pre-workout Protein Blend with Botanical Fat Burner (Zuzka brand)
Great for smoothies and frozen desserts.
I also use whey vanilla and chocolate protein you can also use in baked desserts.
The one I use most commonly is flavorless chocolate and vanilla flavored Jay Robb.
Food equivalent: Any complete protein source including meat, fish, poultry, egg whites, etc.
2. Greens Supplement – I use premium quality Supreme Greens.
Food equivalent: Vegetables, Fruit.
3. Fish Oil Supplement – EFA (Zuzka brand) that you can buy in my store – it’s balance blend of omega-6 and omega-3
Food equivalent: Salmon, anchovy, sardine, flaxseeds, chia seeds, enriched eggs, grass-fed beef, walnuts.
Nonessential Nutrients
Nonessential nutrients are food based nutrients that either your body can make itself, or nutrients that aren’t needed for normal physiological functioning. While they’re obviously not on the top of the nutritional priority list, they’re still very popular, because some of them produce positive benefits when used specifically to enhance certain physiological responses. Here are some examples of nonessential nutrient supplements:
- Caffeine – prior to your workout to improve Central Nervous System (CNS) output
- Green Tea Extract – daily during fat loss periods to stimulate metabolism
- Creatine – daily during high intensity training to increase energy and lean body mass
- CLA – daily during fat loss periods to stimulate metabolism, and down-regulate leptin (satiety hormone) during weight loss phases.
Private Member |
mexicali, baja california, méxico
Hi Zuzka! i was wondering.. are drinking BCAA’S essential when building muscle?
Private Member |
detroit, mi
Can you please do a video or article on using amino acid supplements and “pre workout” supplements. There are a lot of comments here asking and I am really wondering about it too. My friend swears by using pre workout that has beta alanine in it (gives you tingles) and she says it gives you so much energy and endurance during workouts. Is it safe? Thank you zuzka!
Private Member |
lake tahoe, nv, usa
Beta alanine is basically a non-essential beta amino acid that your body produces naturally. When you take beta alanine supplements, it increases muscle carnosine concentrations. Higher concentrations of carnosine are linked with better performance during high intensity training and less muscle fatigue. That’s why is beta alanine so popular as a pre-workout supplement. The “tingle” is a caffein-like response and it’s quite common to experience after taking beta alanine supplement and it’s nothing to be worried about. The natural source of beta alanine can be found in our diet actually, unless you’re a vegetarian. Beef and pork are the best sources of carnosine. There’s no harm in trying this supplement.
Private Member |
tx, usa
Zuzka, what are your thoughts on Garcinia Cambogia?
Private Member |
Zuzka, do you use any fat burners?
Private Member |
salt lake city, ut, usa
Zuzka,
I am new to working out. I had two kids in the past 2.5 years, a hysterectomy and 2 stomach surgeries. I want to get back into shape and just tone up. My BMI is 19, I don’t think I need to lose much weight, but just be tone. Can you please tell me what supplements I should take daily. Thank you and I am excited to start my journey.
Brooke
Private Member |
Z just want to say I have been following you for six years now and abolutely love how my body has transformed. I have a question I recently bought post workout recovery drink and post workout protein when do you suggest o take them after workouts and how should I fit them in my routine if I’m doing two of your workouts per day. Thanks for your support
Private Member |
heredia, costa rica
Hi Zuzka,
I drink a natural milkshake after my workout. I add the following ingredients: milk (0% fat), an egg white, oats, a banana and peanut butter, because they are rich in protein.
I wonder if it provides the same benefit as a protein supplement. Do you think it’s better to continue drinking my own natural milkshake or switch to a protein supplement?
Private Member |
lake tahoe, nv, usa
I will always be a bigger supporter of whole foods than supplements, so I actually like your shake. The only difference I would make is switch that 0% fat milk for a whole milk or coconut or almond milk. It’s just a little more natural that way and fat is important in my diet.
Private Member |
heredia, costa rica
Thank you very much for your prompt response. I will take into account the milk you suggest me.
Thank you for your extraordinary work! See you!
Private Member |
heredia, costa rica
Hello Zuzka!
I want to ask if you recommend the use of creatine for this kind of workouts. I read that it is used to improve physical performance and indirectly helps to increase muscle mass. What do you think about this?
Thanks for your advices!
Private Member |
lake tahoe, nv, usa
I think it’s a good supplement for someone who wants to increase their muscle mass and finds it difficult through diet alone.
Private Member |
Hey Zuzka!
i bought isopure protein powder , i barely use protein powder i just needed it for my baking recipes .
can u guide me ?
Private Member |
An you please provide some guidance for using creatine and what type or brand you prefer. Thanks!
Private Member |
lake tahoe, nv, usa
I don’t use creatine.
Private Member |
Simple and straight forward! Thanks so much!